Breathing Exercise Timer

Guided breathing exercises with visual cues for stress management and relaxation.

Choose a breathing pattern:

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Ready to start

Ready to begin

Benefits of Breathing Exercises

Box Breathing (4-4-4-4)

Used by Navy SEALs and first responders to stay calm under pressure. Equal timing for all phases creates mental balance.

4-7-8 Breathing

Dr. Andrew Weil's technique for falling asleep faster. The extended exhale activates the body's relaxation response.

General Benefits

Reduces stress and anxiety
Lowers heart rate and blood pressure
Improves focus and concentration
Helps with sleep quality
Activates the parasympathetic nervous system
Increases feelings of calm and well-being

Tip: Practice for 5-10 minutes daily. Find a quiet, comfortable space and focus on the rhythm. If you feel lightheaded, return to normal breathing and try again later.